WEDNESDAY 5.22.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
1: Paused Front Squat (5X2)
5 Sets of 2 Pausing Front Squats
*3s pause in the bottom of each rep.
Set #1 – 65% of 1RM Front Squat
Set #2 – 70%
Sets #3+4+5 – Build to a heavy double.
2: Hang Squat Clean (CUSTOM)
On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.
Log heavy 1.
MC: “Dirt Nap” (Time)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
In “Dirt Nap”, we have a short-range sprint effort. On the hang squat cleans, we are looking for a load we are very confident we could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.